Fitness Centre

The Fitness Centre is located in the Annexe building overlooking the carpark. It is fully equipped with cardio equipment ranging from Crosstrainers to treadmills, bikes and a rowing machine. The fitness centre has a wide range of strength machines to target every major muscle group along with a squat rack and Olympic bar with enough weight to cater for the most conditioned athlete. It is also equipped with a cable machine and swissballs for functional exercise with a stack of dumbbells ranging from 5lbs up to 50lb. Your exercise doesn’t have to be boring as the centre is equipped with TV’s showing 7 sports channels, BBC News, ABC Asia, a music channel and a facility to watch your favourite and latest DVD releases to make your workout much more pleasureable.

The Fitness Centre also offers:
• 1 on 1 Personal Training
• Bootcamp
• Nutritional Advice

For those who want guidance through the Fitness Centre, take advantage of our weekly orientation of the equipment. The gym is open for members 14 years and over however all those between the ages of 14-16 must attend the Fitness Orientation first to ensure all safety procedures are followed. Please contact us at the Sports Annexe dept on 3511 8698 or email nathansolia@hkcc.org

Personal Trainers

Qualified and experienced Personal Trainers are available to help you take charge of your exercise future. Details please contact our Recreation Dept at 2574 6006.

Nathan Solia - Personal Training Profile

I have been a Personal Fitness Trainer in New Zealand, Australia and here in HongKong spanning 7 years.

My experience has been varied with the majority of my clients wanting to tone up and lose weight. A large portion of these people have begun with a previous injury that have hampered their progress in reaching their health & fitness goals. Therefore, I have studied and trained my clients in core stability, functional exercise and rehabilitation. So you can still achieve your fitness goals even with an injury with the right combination of strength exercises, aerobic training & nutrition.

If you have health & fitness goals that you would like to achieve then please do not hesitate in contacting me at the club on 3511-8698 or call in at the Fitness Centre.

Yours in health,
Nathan Solia

Qualifications

2005 Scientific Core Conditioning-CHEK Institute (USA)
2004 Gold Personal Trainer-IFPI(HongKong)
2003 Personal Trainer - American Council of Exercise(USA)
2002 AOK Mediball Certificate I & II-Graduate School of New South Wales(Australia)
1998 Personal Trainer - VICFIT(Australia)
1995 BA Leisure Management(Australia)

AASFP Certified (Asian Academy for Sports & Fitness)

Specialties:
- Strength Training
- Nutrition Strategy
- Flexibility
- Weight Loss
- Co-ordination
- Cardiovascular and Energy Level Enhancement
- Improved Sports Performance

I believe in order to sustain an healthy lifestyle, one must know what your body is capable of and then building an exercise program around your fitness level, lifestyle and personal goals. Then, combining a nutrition program and supplements designed around your caloric needs & personal preferences. I believe I can design a fitness program specifically for you to achieve or surpass your desired goals. So, what are you waiting for, just give me a call and set up an appointment. Cell #: 6406-0872.

Stay Fit & Healthy!!! No Pain No Gain!!!  

The Importance of "sucking your gut in"

In the past, I have had a number of clients who have called me up to say, "Nathan, I Can't come in today because I've put my back out." I would then ask "How did you do that?" and the reasons would range from "I was lifting something too heavy" to "I was just putting on my socks and it just went out!!"

Our lower spine is surrounded by a muscle called Transverse Abdominus (TVA). The function of the TVA is to support the lower back around the most problematic area of the region. Some of you who have strained a back before, would have been informed that this is the L4, L5, S1 area. The strain is caused because the TVA is not being engaged when you lift.

"Now, how do I engage the TVA?", I hear you say. Exactly, what the title suggests - by sucking in your belly button towards your spine will engage the TVA.

By drawing the belly button to the spine, you not only create a solid cylinder around the waist but you also elongate the spine around the lower back to ensure each of the bones (vertebrae) in the lower back do not pinch any nerves as you bend forward.

Nathan Solia